PHYSICAL FITNESS BENEFITS Physical activity brings many health benefits. Just as important, engaging in physical activities can be enjoyable. The table below are the lists of benefits one can get from regularly engaging in physical activities. & Reduce risk of type two diabetes & Improved bone health | PHYSIOLOGICAL | BIOCHEMICAL | BEHAVIORAL ® Increased strength | © Improved flexibility with | % Increased self- & Improved age confidence muscular & Improved balance & Improved self-efficacy endurance + Improved mo! & Decreased & Increased HDL *& Increased motor skills depression and Levels (Good and confidence to anxiety Cholesterol) engage further in & Experience with > Improved Insulin physical activity and behavioral change Levels exercise. & Lower Blood 4 Improved Pressure proprioception (the & Lower Percentage sense of how one's of Body Fat body is positioned) & Reduced risks of metabolic dysfunctionA Brief Review of Health-Related Physical Fitness Health-rolated physical fitness is so called functional fitness because it helps ensure that a person will be able to function effectively and meet the demands and tasks of everyday life. According to the Farnsworth Aerospace Pre-K-8, there are 5 components of Health-related Physical Fitness. + Gardiovascular endurance is the ability of the heart and lungs to work together to provide the needed oxygen and fuel to the body during sustained workloads. Examples would be jogging, cycling, and swimming. The Cooper Run is used most often to test cardiovascular endurance. + Muscular strength is the amount of force a muscle can produce. Examples would be the bench press, leg press or bicep curl. The push up test is most often used to test muscular strength. + Muscular endurance js the ability of the muscles to perform continuous without fatiguing. Examples would be cycling, step machines and elliptical machines. The sit up test is most often used to test muscular endurance. ‘+ Flexibility is the ability of each joint to move through the available range of motion for a specific joint. Examples would be stretching individual muscles or the ability to perform certain functional movements such as the lunge. The sit and reach test is most often used to test flexibility. + Body composition is the amount of fat mass compared to lean muscle mass, bone and organs. This can be measured using underwater weighing, Skinfold readings, and bioelectrical impedance. Underwater weighing is considered the “gold standard’ for body fat measurement, however because of the size and expense of the equipment needed very few places are set up to do this kind of ivuneneds hen veetid: darendteanrereeceatbenastacon':Definition and examples of the components of fitness Health-related euinenaate Definition Example Body The relative percentage of muscle, fat, bone, and | The gymnast has a lean body Composition other tissues that comprise the body. A fit composition to allow them to person has a relatively low, but not too low, propel themselves through percentage of body fat (body fatness). the air when performing on the asymmetrical bars The ability of the heart, blood vessels, blood, and respiratory system to supply fuel and oxygen to Cardiovascular | the muscles and the ability of the muscles to (Ceara patie al steriithest ‘i with consistent split times Fitness: utilize fuel to allow sustained exercise. A fit voip ace across all parts of the ran person can persist in physical activity for relatively long periods without undue stress. ‘The range of motion available in a joint. It is |A gymnast training to shih affected by muscle length, joint structure, and | increase hip mobility to jemiulty other factors. A fit person can move the body joints | improve the quality of their through a full range of motion in workand in play. | split leap on the beam. The ability of the muscles fo repeatedly exert | A rower repeatedly pulling Muscular themselves. A fit person can repeat movements for | their oar against the water to Endurance a long period without undue fatigue. propel the boat towards the line. The ability of the muscles to exert an external force | Pushing with all one’s force in Sreteth or to lift a heavy weight. A fit person can do work | a rugby scrum against the trengt or play that involves exerting force, such as lifting | resistance of the opposition or controlling one's own body weight. pack.The 6 Components of Skill-related Fitness Parts of physical fitness that help a person perform well in sports and activities that require certain skill Different sports/ activities require different combinations of Skill-related fitness. Ekilb related Definition Example components The ability to change the |A badminton player moving eee position of the body | around the court from back to gility quickly and control the | front and side to side at high speed movement. and efficiency. The ability to maintain the | A sprinter holds a perfectly still body's center of mass above | sprint start position and is ready Balance the base of support. to go into actions as soon as the gun sounds. The ability to use two or | A trampolinist timing their arm Coordination more body parts together. | and leg movements to perform the perfect tuck somersault The ability to perform |A javelin thrower applies great Power strength performances | force to the spear while moving their arm rapidly forward. fhe time taken to respanc Reaction Time toa stimulus. their left and rapidly moves their head to avoid being stuck | The ability to put body parts [A tennis player moving forward Speed into motion quickly. from the baseline quickly to reach a drop shot close to the net.The FITT Principle of physical activity FITT stands for Frequency, Intensity, Time, and Type All of these principles must be taken into consideration when undertaking a training program by combining these four elements, a person may achieve the minimum of level of fitness, or by adapting them further increasing the intensity, a person can train to a higher level. Frequency - How often or how many times per week you exercise Is the number of times exercise is undertaken in a week. The more times a person exercises the more often their body is put under stress. Exercising between three and five times a week is the recommended amount to reach the minimum level of fitness. Physical activity as part of your healthy, active lifestyle Top-class sportspeople have to train a lot more frequently, often several sessions a day, but training very hard, every day, can also be harmful, even for a top-class athlete. Intensity - How hard you exercise (how fast you run or how much weight you lift) Is the level of difficulty of the exercise. In cardiovascular training, working in a target zone of 60 to 80 percent of the maximum heart rate is the level where fitness will usually increase. Your exercise intensity also depends on your level of training and it also depends on the type of exercise you performing. Exercise intensity is described as low, moderate, or high. For example;© Running intensities: Slow pace - like a turtle Moderate pace - like a dog Fast pace - like a horse © Weight lifting exercise intensities: Light weights Moderate weights Vigorous weights When training for strength, the intensity is calculated in the same way. A person can train within the target zone by finding the maximum weight they can lift and working to 60 to 80 percent of that weight. Active lifestyle as the amount of weight lifted increases with training, this will add to the intensity. Time - How long you train (the amount of time you spend exercising) Refers to how long an exercise session lasts. 30 minutes, to include a warm- up is the recommended length of a session in order to maintain good health and fitness. The following are useful rules to follow in an exercise session: 1.Keep your pulse at 60 to 80 percent of its maximum for 20 minutes (the maximum can be calculated by using this formula: 220 — your age). 2. Warming-up is not included in the 20 minutes 3. The time begins when the pulse is at 60 percent of your maximum.‘Type - The kind of exercise you choose Refers to the variety of training a performer undertakes. If general fitness is the aim, it can be a matter of personal preference to suit the individual. If training for a specific event then less of a choice can be made, as the training should reflect the activity. In this instance, type links closely with the principle of specificity. Factors that may affect your decision making includes: 1. Cost - Some activities require specialized and possibly expensive equipment. 2. Where your Live - for convenience you want to do an activity that you can do locally, without spending a lot of time travel. What type of terrain, climate, what type of activity does the region best lend itself? 3. Your level of health - some health condition has risk that need to be considered when planning a program. 5. Time and Place - build your program into your daily routine. Example: don’t schedule a jogging program for 6:00 am if you are not a morning person. 6. Personal Safety - think about your own safety when building a program, don’t go for runs through unsafe or dark areas. 7. Comprehensive Planning - select activities that address all five areas of health- related fitness.Basic Principles of Physical Activity Program 1. Qverload - Working the body harder than it is normally worked. It builds muscular strength and contributes to overall fitness. This achieved by increasing weight, repetitions, or sets. 2. Progression - is the gradual increase in overload necessary to achieve higher levels of fitness. As an activity gets easier increase the number of reps, sets, or the time spent doing the activity. 3. Specificity - indicates that particular exercise and activities improve particular areas of health-related fitness. Ex. Resistance training builds Muscular Strength and Endurance, while aerobics exercise improves Cardio-respiratory Endurance. 4. Reversibility - development of muscles will take place if regular movement and execution are done, and if activity ceases, it will be reversed. This shows that the benefits and changes achieved from overload will last only if training continues. The training effects are lost if the training is discontinued. 3 BASIC STAGES OF A FITNESS PROGRAM 1. WARM - UP This prepares the muscles for work. Any exercise such as walking, jogging, cycling, jumping rope, that will raise the body temperature. Then an easy stretching of the large muscles. 2. THE WORKOUT The part of an exercise program when the activity is performed at its highest peak. To be effective the activity needs to follow the F.1.1.T formula. 3. COOLDOWN Is an activity that prepares the muscles to return to a resting state. Cooldown can be done by slowing down the activity.FITT Goals | Frequency Intensity Type Time Parts of the | (Indicate Light, Kind of exercise (Total fitness fitness plan | days ofthe | maoderate- selected physical | plan not less week) vigorous activities than 60 minutes) Warm-up Work - out Cool-down